By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
A) Pull one (1) Deadlift @ 70% of 1 RM every 30 seconds for 15 minutes.
For this workout, I want speed off the floor. Think about pulling the bar as fast off the floor as possible. Set it back down and get ready to pull another one.
Bent Over Row
B) 3×15 Bent Over Rows (M=115/F=75)
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP of:
15 Step down box jumps (24/20”)
12 S2OH (M=115/F=85#)
9 Toes to bar